2. B Vitamins

The collection of these vitamins has some of the most important nutrients your baby will need. And they are responsible for improving egg health and balanced hormones for conception.

As an added bonus, the B vitamins are fabulous for boosting energy – something every pregnant woman (or every woman in general) wants more of.

Good Food Sources:

Nuts

Eggs

Meat

Broccoli

3. Folate for Healthy Pregnancy

I know we just talked all about the importance of B vitamins, but one B vitamin is so important, we are going to spend a whole section focusing on it: folate, also called folic acid is the synthetic form.

Folate is the “wonder” supplement in prenatals. It prevents brain and spinal cord defects and can even decrease the odds of premature labor. It is important to have adequate folate before pregnancy too.

This is one more reason why women of childbearing age should be on prenatals even when they aren’t trying.

This nutrient is so important, doctors recommend taking a prenatal vitamin if you are of childbearing age just in case you do happen to get pregnant. Learn more here:

Aim for 400 to 800 micrograms per day in your supplement, and then focus on food sources.

Good Food Sources:

Spinach

Beans

Asparagus

Broccoli

Oranges

Avocado

Okra

Brussels sprouts

4. Vitamin C

There’s a reason we take vitamin C to prevent and combat illness – it is a potent antioxidant that builds our immune systems. Whether you are trying or already pregnant, you will want your body to be as healthy as possible.

There’s no need to go overboard to get “super healthy.” Excessive vitamin C intake could potentially lead to preterm birth. Somewhere around 85 mg a day when you’re trying/pregnant should be great.

Good Food Sources:

Bell peppers

Citrus fruits

Strawberries

Broccoli

5. Vitamin D for Pregnancy

Vitamin D is helpful when you’re trying to conceive by balancing hormones and even aiding those with polycystic ovary syndrome. Once you are pregnant, it not only helps the baby’s bone development, it also can reduce the chances of preeclampsia.

Good Food Sources:

Fish**

Eggs

** Most edible vitamin D sources are fish, something that you should either avoid entirely or mostly avoid during your pregnancy (anything high mercury should always be avoided).

This means you have to rely on a good supplement and….

Sunshine! Though it is important to stay sun-safe to prevent skin cancer, our bodies were made to get nutrients from the sun. If you’re stuck inside most of the day, be intentional about going outside for a 5- to 10-minute walk. Or fill your weekends with outdoor activities.

6. Vitamin E for Pregnancy

Once you are pregnant, vitamin E can reduce miscarriage, support IVF success rates, and strengthen the amniotic sac. Pregnant women deficient in vitamin E are at risk for preeclampsia.

Large doses of vitamin E, on the other hand, can actually harm the baby. So stick with the small amount in a prenatal or talk to your doctor about the ideal dose. Choosing to up your intake of these food options below is always a safe bet.

Good Food Sources:

Spinach

Nuts

Sweet potatoes

Avocadoes

Sunflower seeds

7. Calcium for Pregnancy

Since we were kids, our parents told us to eat our calcium for healthy bones.

Your growing baby needs the same sort of nourishment. If they need the calcium, it could be leached from your bones – which puts you at risk for bone density issues like osteoporosis.

Aim for 1,000 mg of calcium a day.

If you are a teen mom, however, you’re going to want to bump that up to 1,300 mg. Interestingly enough, your bones are still growing too – so you need to have enough calcium for the both of you!

Sometimes supplement forms of calcium are not as effective as a calcium-rich diet, so eat up!

Good Food Sources:

Dairy products

Spinach

Kale

Broccoli

Okra

Almonds

Oranges

8. Iron

Iron deficiency is a common problem among pregnant women – mostly because pregnant bodies need 2 times the amount of iron than a non-pregnant woman needs.

Why?

Your baby needs oxygen.

Your blood supply (boosted by iron) brings oxygen to your baby

The ideal iron consumption is 27mg a day. So try to get some of those from food sources. Then you can supplement with your prenatal. If you are heavily deficient, your doctor may suggest an extra iron supplement on top of the prenatal. (But never start one on your own!)

Good Food Sources:

Meat

Spinach

Beans

Nuts

9. Manganese

Manganese is not talked about nearly as much as minerals like magnesium or calcium, but it is still vital for pregnant women. It helps with both bones and cartilage, it prevents cell damage, and it helps your metabolism.

You don’t need a ton of it for a healthy baby; 2 mg a day is perfectly fine. Then add a few of these food items into your weekly rotation.

Good Food Sources:

Pecans

Pineapple

Brown Rice

Spinach

10. Selenium/Chromium

These are examples of trace minerals that are great for supporting the body’s overall health.

Studies on selenium have shown to support the “mother’s defense systems against the toxicity of environmental pollutants and the constituents of cigarette smoke.”

And chromium does things like: help you maintain normal glucose during pregnancy and aide in the building of your baby’s body tissue.

Good Food Sources:

Brazil nuts (Selenium)

Turkey (Selenium)

Brown Rice (Chromium)

Meat (Chromium)

Broccoli (Chromium)

Mushrooms (Chromium)

11. Zinc for Healthy Pregnancy

There are many connections between zinc and female hormone balances like irregular periods and poor egg quality, so it’s really important for conception.

Then once you are pregnant, zinc can help with the baby’s DNA production, cell growth, and immune system.

Good Food Sources:

Meat

Beans

Nuts

Cheddar cheese

A Note On Vitamin Overdose

A general prenatal is normally filled with small amounts of many different vitamins, minerals, and nutrients.

While you should always do you research first, most prenatals will not give you nearly enough dosage for any toxicity concerns.

But if you start taking any additional supplements (say an extra calcium or an extra vitamin D) on top of your prenatal, you could very well be entering the “danger zone” for both you and your growing baby.

One of the big problems is that signs of vitamin overdose are often similar to things you’d normally experience with pregnancy. So you could easily mistake these symptoms as normal pregnancy woes:

Nausea

Stomach pain

Muscle weakness

Joint pain

Headaches

Fatigue

Mood changes

Rapid heartbeat

Eye irritation

To avoid this confusion entirely, you should never take any sort of additional supplementation without talking to your doctor first.

He or she may end up prescribing extra vitamins if you are deficient. But you should never do this on your own. Just stick to your general prenatal and a healthy diet.

A “Real Food” Diet + Healthy Supplementation

As you can see, most of these essential pregnancy vitamins and minerals are consumed through meat, produce, nuts, and beans. Clean eating is key for women trying to conceive and pregnant women.

If you are a vegetarian or vegan, talk to your doctor about any additional supplementation you may need during your pregnancy.

Same goes for any diet that cuts out a food group (like gluten-free, dairy-free, etc.).

Then choose a quality prenatal supplement – especially one that includes the B vitamins and vitamin D.

Statements on this website have not been evaluated by the Food and Drug Administration. Eu Natural products are not intended to diagnose, treat, cure or prevent any disease.
The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or health care professional.